CFSBMetcon – Fri, Aug 2

CrossFit Steamboat – CFSBMetcon

Warm Up (No Measure)

bike/ski 1:00

green band lats/squat

plank to downdog

:30 deadhang

bike/ski 1:00

couch stretch

slow groiners

med ball hip flexor

hanging knee raises

wall ball warmup:

front squat

push press

wall ball – pause at catch

3x wall ball

box jump over warmup:

10 knee circles

10 fast calf raises

10 little hops

10 big hops

4 alt box step ups

2 box jumps

2 box jump overs

rope climb warmup:

find foot hold

foot hold + stand

Metcon (Time)

For time:

30 Wall Ball (20/14)

50 Box Jump Overs (24/20)

30 Wall Ball (20/14)

50 GHD Sit Ups

30 Wall Ball (20/14)

6 Rope Climbs


Time cap: 20 minutes

*scale for GHD is v-ups

*scale for rope climbs is 20ea single arm ring rows w/twist